The Cut

“Let’s begin the program.

Your week consist of three weights workouts and three circuit workouts. Your weights sessions are based around compound supersets, which means both exercises in the superset target the same muscle. Yep, get ready for a serious burn!”


PROGRAM DETAILS:

Progress: Week 1 of 6
Frequency: 5 workouts
Methods: Supersets, giant sets, low reps.


Week 1

(Superset) Perform two exercises back-to-back then take your rest break. That’s one set.

(Giant set) Perform four exercises back-to-back then take your rest break. That’s one set.

Monday
(Full-Body Supersets)

ExerciseSetsRepsRest
Barbell Clean
superset with
Plate Eight
39

9
0 sec

45 sec
Stiff-leg Deadlift
superset with
Goblet Squat
39

9
0 sec

45 sec
Bent-over Row
superset with
Reverse Flye
39

9
0 sec

45 sec
Flat Barbell Bench Press
superset with
DB Floor Flye
39

9
0 sec

45 sec
Zottman Curl
superset with
Barbell Curl
39

9
0 sec

45 sec

Tuesday
(Full-Body Giant Sets)

ExerciseSetsTimeRest
Giant set:
Dead Curl Press
Lying Leg Raises
Plate Swing
Mountain Climbers
2
1 min
1 min
1 min
1 min

0 sec
0 sec
0 sec
1 min
Giant set:
Goblet Squat
Windshield Wipers
Clock Push Ups
Quickfire Step Ups
2
1 min
1 min
1 min
1 min

0 sec
0 sec
0 sec
1 min
Giant set:
Plank Hold
Swiss Ball Crunches
Standing DB Row
Stepping Star Burpees
2
1 min
1 min
1 min
1 min

0 sec
0 sec
0 sec
1 min

Wednesday
(Full-Body Supersets)

ExerciseSetsRepsRest
Bent-over Row
superset with
Reverse Flye
39

9
0 sec

45 sec
Barbell Squat
superset with
DB Reverse Lunges
39

9
0 sec

45 sec
Barbell Shoulder Press
superset with
DB Lateral Raise
39

9
0 sec

45 sec
Incline Barbell Bench Press
superset with
Incline Twist-grip DB Flye
39

9
0 sec

45 sec
Close-grip Barbell Bench Press
superset with
DB Skullcrushers
39

9
0 sec

45 sec

Thursday
(Full-Body Giant Sets)

ExerciseSetsTimeRest
Giant set:
Left Arm Snatch
Lying Leg Raises
Right Arm Snatch
Shoulder-touch Plank
2
1 min
1 min
1 min
1 min

0 sec
0 sec
0 sec
1 min
Giant set:
High Knee Step Ups
Windshield Wipers
Diagonal Plate Press
Hold A Wall Squat
2
1 min
1 min
1 min
1 min

0 sec
0 sec
0 sec
1 min
Giant set:
DB Power Press
Swiss Ball Crunches
Standing DB Row
Crawl Outs
2
1 min
1 min
1 min
1 min

0 sec
0 sec
0 sec
1 min

Friday
(Full-Body Supersets)

ExerciseSetsRepsRest
Barbell Clean
superset with
Plate Eight
39

9
0 sec

45 sec
Stiff-leg Deadlift
superset with
Goblet Squat
39

9
0 sec

45 sec
Bent-over Row
superset with
Reverse Flye
39

9
0 sec

45 sec
Flat Barbell Bench Press
superset with
DB Floor Flye
39

9
0 sec

45 sec
Zottman Curl
superset with
Barbell Curl
39

9
0 sec

45 sec

Saturday
(Recovery Day)

Sunday
(Recovery Day)

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